HAPPY BIRTHDAY AJ!!!!!!!!!!
Another birthday wod!!
Today is AJ's 34th birthday and all of us know AJ and know that he tends to like to "GO BIG OR GO HOME"!!!!
AJ has requested a partner WOD that he himself wrote up! So find a partner and get after it!!!
If you don't have a partner, the modified WOD is below.
This workout LOOKS NASTY!!! And it WILL BE NASTY!
BUT it will not take as long as it looks!!!
Partners: "AJ"
Run 1 mile
Then without resting:
PHASE 1: 60 Back Squats as a team
RX = 185# / 105#
Level 2 = 165# / 95#
Level 1 = 135# / 75#
12 Rope Climbs
RX and Level 2 = Regular rope
Level 1 = Knotted rope
One person squats while the other climbs the ropes!
Can break this up however you want as long as both people are working at the same time.
PHASE 2: 50 Pullups One person works, while one rests.
100 Partner weighted ab mat sit ups with slam balls done together.
Pass ball to partner at the top of the sit up!
RX = 40# / 30#
Level 2 = 30# / 20#
Level 1 = 20# / 15#
PHASE 3: 2 Rounds each
Sled Push
RX =100m (50 down and back) 360# men 200# women
Level 2 = 100m 270# men 150# women
Level 1 = 50m 180# men 100# women
Men use 45# plates for sled women use 25#
Max rep power cleans
RX = 185# / 115#
Level 2 = 155# / 95#
Level 1 = 135# / 75#
Each partner will push the sled twice! While one partner pushes the sled the other partner is doing power cleans.
PHASE 4: 400m Front rack walking lunge
RX and Level 2 = 45# / 25#
Level 1 = no weight
200m run
RX and Level 2 = with jump rope
Level 1 = just run without rope
while 1 partner is doing lunges, the other partner is running 200m. When partner finishes run, switch. Repeat until you have covered 400m of lunges as a team.
Bar never touches ground!!
10 push ups every time the bar is put on the ground,.
Cash out 34 burpees each!
If you don't have a partner, use the same weights as above, but do the following
Run 1 mile
Phase 1:
30 back squats
6 rope climbs
break up however you want
Phase 2:
25 pullups
50 weighted ab mat sit ups
Phase 3:
2 rounds
Sled push with weights from above
5 power cleans with weigh from above
Phase 4:
100m run with jump rope
200m front rack walking lunge
100m run with jump rope
cash out 34 burpees
Post time and totals for everything! With a great big thank you to AJ.
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
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